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health information Healthy Eating with Type 2 Diabetes (Filipino Foods) Eating healthy is very important when you have type 2 diabetes. It can help to keep your blood glucose (sugar) in a healthy range. It can also help you reach and maintain a healthy body weight. Guidelines for healthy eating are the same for all Canadians. All foods can fi t and you can still enjoy your favourite foods. Foods contain building blocks called carbohydrate, protein, and fat. They are all needed for good health. Carbohydrate has the greatest effect on blood sugar. However, everyone still needs to eat carbohydrates every day. When you have type 2 diabetes too much carbohydrate at one time can make it hard to control blood sugars. These guidelines are based on Eating Well with Canada’s Food Guide and will help you fi nd the right balance of foods to eat. Tips to Manage Blood Glucose Levels • Eat at least 3 meals every day to help spread out foods that contain carbohydrate. Rice, pandesal, breads, cereals, noodles (pansit), pasta, fruits, milk products, beans, and sweets all have carbohydrate in them. Choose foods from all four food groups. Vegetables Milk • Use this picture of the balanced plate to help you plan meals. (at least 2 kinds) Fill half the plate with vegetables. Include small amounts of Starch Protein starchy foods and meat or meat alternatives. In most Filipino (potato, rice, (fish, lean meat, dishes, vegetables, and meat are mixed together. Picture the bread, pasta) chicken, beans balanced plate on the cutting board so that half the cutting lentils) Fruit board is vegetables and a small amount is meat before mixing them together to make ulam. Add milk or milk alternative and fruit for a balanced meal. • Sugar and sweets have large amounts of carbohydrate in them and often have few nutrients. They can still be included in small amounts in a healthy diet. For packaged products, read the Nutrition Facts table on the label for the carbohydrate content. For products with no label, the sweeter something tastes, the smaller the portion should be. These include chocolates, candies, and most Filipino desserts like leche fl an, bibinka, cassava cake, buko pie, bitsu bitsu, and turon. • Choose lower fat foods as often as possible. Low-fat eating helps with weight loss and can reduce the risk of heart disease. • Choose higher fi bre and less refi ned foods more often. These foods are digested more slowly, resulting in a smaller increase in blood sugar. Many of these are called “lower glycemic index” foods. • Some people may fi nd snacks helpful, but they are not always necessary. If you take medication for diabetes, please talk to your dietitian about the need for snacks. Dietitian: Phone: 607393 © Alberta Health Services, (2009/07) All the foods listed on this page contain carbohydrate. Carbohydrates are an important source of energy and should be included at every meal. Aim for the following number of servings of carbohydrate containing foods at meals and snacks: Females: 2–4 servings at meals and 1–2 servings at snacks. Males: 3–5 servings at meals and 1–2 servings at snacks. Each serving listed has about 15 grams of carbohydrate. Grains and Starches • Include grains and starches at each meal. ® ® • Choose whole grain and higher fi bre products (e.g., Bran Buds , All Bran , whole wheat bread). One serving is: 1 slice whole wheat bread ½ cup cold cereal 4 to 6 crackers ½ cup brown/wild/white cooked rice ¾ cup hot cereal 2 to 3 low-fat cookies ½ cup noodles (pansit) ½ medium cooked potato 1 small low-fat muffi n 2 medium rice cakes 1 medium suman ½ cup cooked pasta 1 small pandesal (size of your fi st) ¾ cup lugaw ½ cup or ½ medium potato ½ cup mungo beans or other lentils ½ cup corn or ½ cob corn 3 cups plain or low-fat popcorn ½ English muffi n of a 12 inch pizza 3 tbsp. fl our 1 (4 inch) pancake or waffl e 1 cup thick soup ½ cup cooked grains (barley, oats) Fruit and Juice • Include at least 2–3 fruit servings daily. • Whole fruit is always better than juice. If you drink juice, limit your intake to 2 servings per day. One serving is: 1 medium-sized fruit ½ cup canned fruit (no sugar added) ½ cup unsweetened fruit juice 1 cup fresh fruit ¼ cup unsweetened dried fruit 1 cup tomato or vegetable juice 10 pieces lychee ½ cup planta Milk and Alternatives • Aim for 2–3 servings per day and choose lower fat, unsweetened milk products and alternatives more often. • When using soy products, look for ones that are fortifi ed with calcium and vitamin D. One serving is: 1 cup milk (skim or 1%) ¾ cup yogurt (plain or sugar-free) 1 cup plain buttermilk (low fat) ½ cup chocolate milk ⅓ cup regular fl avoured yogurt ½ cup fl avoured soy beverage ½ cup undiluted evaporated milk ½ cup sugar-free pudding ⅓ cup fl avoured soy yogurt 4 tbsp. skim milk powder 1 cup plain soy beverage Other Choices • These items have carbohydrate, but very little nutritional value. • If you include them in your diet, use them sparingly. One serving is: 1 tbsp. sugar, jam, jelly, honey, or syrup The following foods listed have little or no carbohydrate. They will have little effect on blood sugar levels if eaten in the suggested amounts. Vegetables, meat and alternatives, and healthy fats are an important part of a balanced diet and should be eaten every day. Vegetables • Choose generous portions of vegetables at meals, aiming for at least 4 servings per day. • Eat at least one dark green and one orange vegetable each day. • Choose vegetables prepared with little or no added fat or salt. One serving is: ½ cup green beans ½ cup fresh, frozen, or ½ cup cucumber ½ cup peas ½ cup eggplant canned vegetables ½ cup cooked vegetables 1 cup raw leafy vegetable ½ cup zucchini ½ cup cooked bok choy in pansit, sinigang, adobo ½ cup squash ½ cup broccoli or carrots ½ cup snowpeas ½ cup okra ½ cup chayote Meat and Alternatives • Include 2 to 3 servings each day. • Choose lean meats and remove the skin from poultry. • Include 2 fi sh servings each week. • Include meat alternatives such as beans, lentils, and tofu often. One serving is: • 2–3 ounces (60–90 gram) cooked • ¾ cup cooked legumes, • ½ cup cottage cheese or two ounces meat, chicken, or fi sh (size of lentils and beans (also of paneer (2% MF or less) a deck of cards) in adobo, kare contains about 20 grams • 2 ounces (60 gram) cheese (choose kare, caldareta, menudo, sinigang. carbohydrate) lower fat cheeses with 21% MF The amount of meat on your plate • ¼ cup nuts or less) should total the size of the palm • 2 tbsp. peanut butter • 2 eggs (limit egg yolks to 4 per week) of your hand. • ¾ cup tofu Fats • Include 3 to 6 servings of added fats each day. • Choose unsaturated fats as often as possible (canola, olive, peanut and soybean oil, soft non-hydrogenated margarine, nuts, or seeds). • Limit products containing trans fats (hydrogenated vegetable oil, shortening, hard margarine ) • Limit saturated fats (butter, lard, beef tallow, coconut oil, and palm oil) One serving is: 1 1 tsp. oil 6 / avocado 2 tbsp. half and half cream (10% M.F.) 1 tsp. margarine or butter 1 tbsp. nuts or seeds 1 tbsp. whipping cream 2 tbsp. light salad dressing 5 olives 1 slice bacon 1 tbsp. light mayonnaise 1 tsp. mayonnaise 2 tbsp. sour cream or gravy 1 tbsp. salad dressing 1 tbsp. cream cheese or cheese spread Note: each serving contains about 5 grams of fat Extras ® water, coffee, tea, sugar-free or diet drinks, broth, spices, artifi cial sweeteners, diet/light Jell-O ® ® Note: Many foods contain artifi cial sweeteners such as Nutrasweet (aspartame), Splenda (sucralose), and acesulfame-potassium. These sweeteners have very little effect on blood sugar, but it is possible that other sweeteners have been added that might raise blood sugar levels. Read the Nutrition Facts table on food product labels for the carbohydrate content. For more information on Eating Well with Canada’s Food Guide, visit www.healthcanada.gc.ca/foodguide or contact Health Canada at 1-866-225-0709. Filipino Sample One Day Menu Breakfast (Almusal) Lunch (Tanghalian) Supper (Hapunan) ½ cup rice 1 cup rice Pansit: 1 medium egg Sinigang: 3 ounces chopped OR ½ cup cooked meat cooked chicken 1 cup cooked 1 cup green beans 1 boiled tosino (the size of the gulay/broccoli/bok carrots/any vegetable palm of your hand) choy/sitaw 1 cup noodles 1 medium orange ½ mango 1 cup skim or 1% milk 1 medium piece of fruit ½ cup 100% orange juice 1 cup 1% milk Morning Snack Afternoon Snack Bedtime Snack 3 whole grain crackers and 1 apple ¾ cup sugar-free yogurt 1 slice lower fat cheese Other Snack Ideas 1 cup raw vegetables 1 small homemade muffi n ½ English muffi n 3 cups low-fat popcorn ¾ cup plain or sugar-free yogurt 2 to 3 low-fat cookies ½ cup cereal with milk ½ sandwich on whole grain bread 4 to 6 crackers and lower fat cheese ½ cup sugar-free pudding Metric conversion: ½ cup = 125 mL 1 tablespoon = 15 mL 1 ounce = 30 gram 1 cup = 250 mL 1 teaspoon = 5 mL Notes: This material is for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. If you have questions, speak with your doctor or appropriate healthcare provider.
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